Burpees

01 Steps

1. 1 Stand with feet shoulder-width apart.
2. 2 Lower into a squat and place your hands on the floor in front of you.
3. 3 Jump your feet back to land in a plank position.
4. 4 Do a full push-up (optional depending on level).
5. 5 Jump your feet forward toward your hands.
6. 6 Jump vertically with arms extended overhead.

02 Tips

• ✓ Break the movement into distinct phases at first, then make it fluid.
• ✓ The push-up is optional: skip it if you are a beginner.
• ✓ Always land on the balls of your feet with soft knees.

03 Common mistakes

• ✗ Jumping back without core engagement: you land with an arched back.
• ✗ Not squatting deep enough before jumping: a good squat equals a good jump.
• ✗ Collapsing during the push-up: if your push-up form breaks down, remove it.

04 If you struggle

• → Do burpees without the push-up and without the jump (squat thrust).
• → Do each phase separately: squat, step back to plank, step forward, stand up.
• → Master 10 push-ups and 15 squats separately before attempting burpees.